Expert Tips for Better Health in 2014

Tuesday

Dec 31, 2013 at 12:01 AMDec 31, 2013 at 11:22 PM

Top health experts reveal key strategies to better health in 2014.

Instead of starting the new year under pressure to meet unrealistic expectations, why not resolve to make just one simple change for your well-being? Top experts at Sharecare.com offer their recommendations for little things that can make the most impact on your health in 2014.
#1. Swap your office chair for an inflatable exercise ball.
All the sitting we do during the day weakens our back and core. People think working their core is only good for swimsuit-wearing, but a strong core supports your back muscles, which are very tiny.
The ball keeps you in a squat position, and you can also bounce up and down while you do your work, giving you a total-body workout: As you’re pushing up and down with your legs, you are strengthening your hamstrings, quads and calf muscles and engaging your core and glutes. You can also raise your heart rate bouncing—nobody on the other end of the phone will know!
Start by using the ball for a minimum of 30 minutes three times a day, and gradually work up to longer periods.
—DR. VONDA WRIGHT, orthopedic surgeon Author, Fitness After 40
#2. Make a family “screen plan.”
By monitoring your children’s use of computers, smart phones, tablets, TV— anything with a screen—your family will sleep
better, spend more time talking to each other, get more exercise and improve your overall health.
Start by limiting screen time to no more than 1 to 2 hours a day. Discourage screen media exposure altogether for children less than 2 years of age. Set an electronic curfew—one hour before bed, turn off and remove from the bedroom all mobile media devices (including cell phones, tablets and laptops). Keep TVs and desktop computers out of the bedroom. Monitor the media your children are using.
And don’t forget to model responsible media behavior yourself. Put down your smart phone and talk to your kids. You’re not only helping your family now, you are teaching your children to have a socially responsible media diet—important for a healthy life!
—DR. TANYA REMER ALTMANN, pediatrician Spokesperson for the American Association of Pediatrics
#3. Plan to do something for yourself—that’s not food-related—every week.
As humans, we’re conditioned to look for the reward. What’s a better incentive than a favorite activity? When you’ve been running frazzled, it’s tempting to reach for that chocolate treat. Instead, mix in weekly non-food ways to recharge and stimulate the release of feel-good brain chemical dopamine—lunch with girlfriends, a tennis match, massage or treadmill time with your favorite TV show. Put it on your calendar every week.
Getting to a healthy weight can be hard, but it’s one of the most important things you can do for yourself. Excess weight can increase joint and back pain, not to mention your risk of heart disease, diabetes, high blood pressure—and even cancer. A weekly reward will make the challenges of implementing a healthy lifestyle less daunting. It’s so easy in our busy lives to not take any time for yourself—make this your resolution next year.
—DR. DARRIA GILLESPIE, emergency room physician
#4. Eat whole foods.
A whole-food diet will help you get to or maintain a healthy weight, reduce inflammation and improve how you feel. Eating a healthy diet is the fastest way to wellness!
Cut back on the processed foods in the house, and focus on shopping on the perimeter of the grocery store, where produce, lean meats and low- fat dairy are usually located. Ask for a Mediterranean-style cookbook for the holidays to get you started on a journey that will improve your health and keep you well.
—DR. ROBIN MILLER, internist Medical Director, Triune Integrative Medicine, Medford, Ore.
#5. Meditate for five minutes every morning and evening.
Stress ages us more than anything else. It’s a part of life—but controlling it is the key, and meditating is one of the easiest ways to do that. There are various ways to meditate; experiment to find a way that you enjoy. An easy one is to focus on belly breathing: As you inhale, observe how your belly button goes out, and as you exhale, notice that it goes back to your spine. You can also imagine yourself in a beautiful place, like Hawaii, or repeat a word or phrase, like “chocolate,” over and over.
Even if you don’t think meditating is for you, give it a try for just a week. Most people feel less exhausted and much more vibrant, even after just a few days.
—DR. MICHAEL ROIZEN, internist, Chief Wellness Officer, Cleveland Clinic
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